Vitamin D3 Deficiency: Signs, causes and how to fix it naturally

Without adequate levels of D3, bones become soft, fragile, or even thin, resulting in a condition such as osteopenia or osteoporosis (Image: Pexels)

With a fast-paced, mostly indoor lifestyle, more people find themselves in a state of Vitamin D3 deficiency without even realizing it. Vitamin D3 deficiency is important to pay attention to since vitamin D3 is a necessary nutrient that helps with bone health, immunity, and even mental health.

Vitamin D3 is commonly referred to as the ''sunshine vitamin'' due to the body's production of vitamin D3 in response to sunlight on bare skin. With limited sun exposure, liberal use of sunscreen, and a poor diet, deficiency has become surprisingly common even in sunny countries like India.

According to Dr. Shalini Desai, a Delhi-based endocrinologist: “Vitamin D3 is important for calcium absorption and skeletal strength, and it can also influence your immune response, affect your mood, and contribute to muscle function.

You can have low levels of vitamin D3 for years and not realize it, all while harming your health." Here are a few reasons you should be monitoring your D3 levels and what you can do about them:

Also Read: Chronic fatigue? Your indoor routine could be the cause of Vitamin D deficiency

The importance of Vitamin D3

Vitamin D3 (cholecalciferol) assists the body in absorbing calcium and phosphate—the building blocks of bone formation and integrity. Without adequate levels of D3, bones become soft, fragile, or even thin, resulting in a condition such as osteopenia or osteoporosis, to name a few.

"But its role in health is not restricted solely to bone health," Dr. Desai explains. "Vitamin D3 is a hormone, and Vitamin D3 receptors are found in various tissues including the immune system, heart, and brain, which indicates its importance across health."

Indicators that you may be deficient

Typically, Vitamin D3 deficiency is associated with vague of subtle symptoms, making it easily confused with other health concerns:

• Fatigue or low energy

• Bone pain or muscle pain

• Frequent cold or infections

• Mood changes, such as depression

• Hair thinning or hair loss

• Skin or poor wound healing

"If you feel it is a pattern, or are consistently experiencing any of these, Dr. Desai states, it would be a good idea to get your vitamin D levels tested

Who are the most susceptible?

Some people are more susceptible to D3 deficiency.

• Those who spend a lot of time indoors.

• Those who wear full-coverage clothing.

• Older people (like elderly adults) as skin loses its ability to synthesize D3 with age.

• People who have darker skin (darker skin has more melanin, which inhibits D3 production)

• People with digestive disorders (i.e. Crohn's disease, celiac disease, etc.)

"Even healthy people can have low levels of D3, which may be the result of use of sunscreen and working indoors," Dr. Desai notes.

Ways to naturally improve your Vitamin D3

Here are some things you can do to increase your D3 levels:

1. Sunlight: Get in the sun for 10-30 minutes a few times a week- preferably in the morning and/or late afternoon. You need to be in sunlight with only your arms, legs or back exposed (without sunscreen) for now short window.

2. D3 Foods: There are not many foods that have D3 naturally, but include:

• Fatty fish (salmon, mackerel, sardines)

• Egg yolks

• Fortified dairy/plant milk

• Mushrooms that were exposed to sunlight

3. Look at Supplements: In some cases, sun exposure and diet may not be enough, and your doctor might prescribe you D3 supplementation (usually given with calcium). Always consult your doctor before taking any dosage. "The typical daily dose of D3 is 800 to 2000 IU daily, but you may need doses with therapeutic dosages if you have a really large deficiency", Desai says.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.